Residence: Sacramento

Age: 35

Who is he? A former U.S. Olympic Trials qualifying marathoner and winner of the 2008 San Francisco Marathon. Coaches the Nike Fleet Feet Racing Sacramento team and also the Roseville Express TC Track and Cross Country youth team. Wife, Stacey, also is a distance runner. Has two children (daughter Chase, 10; son Miles, 7).

• Pre-workout routine: "I run in both the mornings and afternoons, depending on the day ... so my pre-workout routine varies. Mornings, I will eat half a bagel with a little butter and half a glass of iced tea before I go out. I have never been someone who can have a lot in my stomach when I run.

"During the week, I usually run about 4 p.m., so for lunch at about 11:30 a.m., I eat a sandwich and a piece of fruit, usually a banana. Then I will have some type of healthy snack bar about 2:30 or so, and that's it. I never eat fast food or drink soda before I run."

• Typical training week: "It varies. My mileage usually ranges from about 70 miles per week up to 140 miles per week, depending on where I am in a training cycle. The type of workouts also varies. If I am in a specific marathon cycle, then my workouts might have more runs at goal marathon pace. If I am getting ready for a 5K, then it might be a bit faster." (See below for a typical week.)

• Importance of speed work for a marathoner: "I believe that runners that run slow all the time will remain slower-type runners. Throwing in those harder quality-type workouts is very beneficial. There are a lot of people out there who want to just run a marathon, so they just go out on the weekend and try and run 20 miles to get ready.

"Long runs are very important, but that's just one piece of the puzzle. I get questions all the time from my team about length of the long run, how many long runs, when are we doing the long run. But I tell them that is just one element. We need to slowly build up the weekly mileage and have track workouts – tempo workouts, fartleks (Swedish for speed play), work on hitting the goal marathon pace.

"But it's all really about consistency. I personally train year-round, and that's really been the key to my development. I don't feel I started with a lot of natural ability, only the talent to be able to work hard and keep it going for years of consistency."

• Favorite supplemental exercise: "I don't know if it's a favorite, more of a necessary evil, but I do pushups and crunches as part of my training."

• Should marathoners do weight training? "I don't feel that distance runners really need to get out and weight train, but I do feel that they need some strength. If you put on weight with your lifting, then it's counterproductive. I emphasize just a short routine of core work and pushups."

• Favorite gadget: "I've never really been much into gadgets for my running. OK, I did live in an altitude tent for a year and a half, but besides that, not much. About the only thing I have really been into is a watch. It's funny. I always thought having a GPS watch was useless – until a friend gave me one earlier this year. Not only do I love it, but now I had to go out and get the latest model. It's a great tool. It's almost like cheating because it can tell me my pace at anytime, and in those first few miles of a longer race, like a marathon, that can be really important so you don't go out too hard."

• Motivation on slothful days: "On those days I have a tough time getting out the door, I have to really think about my goals. I have little contests with myself. Right now, I have a running 'streak' going. I have run every day for the past 13 months – 4 miles minimum. So that helps me get out there, too."

• Worst injuries: "A lower back injury that came on in early 2003, which I think I did while landscaping my backyard while running high mileage. That one took about a year to finally diagnose properly as two herniated discs and one bulging. I received three injections in my lower back as well as lots of physical therapy and strengthening on my own.

"My other injury that was real bad was plantar fasciitis for 14 months in 2006-07. This one almost made me give up the sport for good. I tried everything to fix it. I tried the icing, the golf ball, the frozen water bottle, the strengthening, the stretching, the shoes, the inserts, the physical therapy, the time off. I finally got custom orthotics, and that cured my problem. It may not be the cure for everyone, but it sure worked for me."

– Sam McManis

smcmanis@sacbee.com